For those seeking a satisfying, healthy, and keto-friendly meal, look no further than the keto avocado chicken salad. This recipe skips the heavy dressing in favor of creamy avocados, making it a perfect lunch or light dinner option, especially during the warmer months. It’s a versatile dish that can be customized to your liking and served in various ways, ensuring you won't tire of it anytime soon.
Why Avocado Chicken Salad?
Avocado chicken salad offers a refreshing twist on the classic chicken salad. The use of avocado not only provides a creamy texture but also adds healthy fats, making it a nutritious choice. It's quick to prepare, requiring minimal cooking, and can be easily adapted to suit different dietary needs, including keto, paleo, Whole30, and gluten-free diets.
Ingredients: The Key to Success
The beauty of this recipe lies in its simplicity. Here's what you'll need:
- Cooked Chicken: You can use leftover grilled chicken, slow cooker shredded chicken, poached, or Instant Pot chicken. Rotisserie chicken from the grocery store is a convenient option, or you can opt for canned or pre-packaged shredded chicken. The amount listed is equivalent to 3/4 pound raw boneless skinless chicken breasts, which can be cooked any way you prefer - pan sear, slow cook, pressure cook, grill, or bake.
- Ripe Avocados: Ripe avocados are crucial for achieving the desired creaminess. You'll need about 3 avocados, divided: 1 mashed and 1 cut into small chunks.
- Celery: Diced celery adds a refreshing crunch to the salad. Use about 1/4 cup celery, diced.
- Red Onion: Finely chopped red onion provides a subtle bite. Use about 1 tablespoon red onion, finely chopped.
- Dijon Mustard: Dijon mustard adds a tangy flavor. Use 2 teaspoons Dijon Mustard.
- Fresh Lemon Juice: Fresh lemon juice brightens the flavors and prevents the avocado from browning. Use 2 teaspoons fresh lemon juice.
- Salt and Pepper: Season to taste with fine sea salt or pink salt and freshly cracked black pepper.
- Optional Add-ins: Sliced almonds (2 tablespoons) add extra crunch and flavor.
Other Optional Ingredients
- Bacon, cooked until crispy and crumbled, adds a salty, smoky flavor. Cook bacon in the microwave, in the oven or on the stovetop by frying them on a pan until crispy, turning occasionally. After cooking, transfer bacon to paper towels to absorb the grease. Once the bacon is cool, crumble it into small pieces.
- Pumpkin seeds
- Lime juice
- Cumin
- Scallions (green onions)
- Caesar Dressing: Use caesar dressing because it’s one of the lowest carb dressings out there, with just 0.5g net carbs per 2 tablespoon serving.
- Cucumbers
- Sliced almonds, chopped pecans, walnuts or cashews
- Sliced green onions
- Sweet relish pickle
- Sliced cherry tomatoes
- Chopped hard-boiled eggs
- Your favorite spices or seasonings: garlic powder, onion powder, smoked paprika, curry, cayenne pepper or red pepper flakes
- Fresh herbs, such as chopped parsley
- If not low carb: grapes, raisins, apples, dried cranberry / craisins for a touch of sweetness
Step-by-Step Instructions
Making this avocado chicken salad is a breeze. Follow these simple steps:
- Prepare the Chicken: If starting with raw chicken, cook it using your preferred method. Once cooked, shred or chop the chicken into bite-sized pieces. You can also use your stand mixer to shred the chicken on medium. Add chicken to a large bowl and shred with two forks or chop on a cutting board.
- Prep the Veggies: Dice the celery and finely chop the red onion. Mash half of the avocados with a fork. Chop the remaining half of the avocados in chunks.
- Combine Ingredients: In a large bowl, combine the shredded chicken, mashed avocado, diced celery, red onion, Dijon mustard, fresh lemon juice, salt, and pepper.
- Mix Well: Gently stir all the ingredients together until well combined. Be careful not to overmix, as you want to retain some texture from the avocado chunks.
- Season to Taste: Taste the salad and adjust the seasonings as needed. Add more salt, pepper, or Dijon mustard to achieve your desired flavor profile.
- Chill (Optional): For the best flavor, cover the bowl with plastic wrap and refrigerate for at least 30 minutes to allow the flavors to meld.
- Serve: Serve immediately and enjoy!
Serving Suggestions: Endless Possibilities
One of the best things about avocado chicken salad is its versatility. Here are some serving ideas:
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- Lettuce Wraps: The old faithful of the low carb world. For a low-carb or Whole30 option, serve the salad in lettuce wraps.
- On Keto Rolls: Make a batch of Fathead dough, then divide the dough into fourths and roll into balls. Smash the balls down a little, and bake them on a parchment paper-covered pan for about 13-15 minutes at 400 degrees.
- Stuffed Avocados: Hollow out avocados and fill them with the chicken salad for a visually appealing and healthy meal.
- Salad Topping: Spoon the salad over a bed of mixed greens for a light and refreshing lunch.
- With a Fork: That’s right - just go at it with a fork.
- Celery Sticks or Bell Pepper Halves: Fill celery sticks or bell pepper halves with the salad for a quick and easy snack.
- Chaffle: Try putting it on a chaffle.
- As a Dip: You can serve this as a dip for a fun party appetizer.
- On Keto Bread: For those that do not have dietary concerns: Make chicken salad sandwiches using your favorite croissants or keto bread.
Tips and Tricks for the Perfect Salad
- Use Ripe Avocados: Ensure your avocados are ripe but not overly soft for the best texture and flavor.
- Don't Overmix: Gently combine the ingredients to avoid a mushy texture.
- Adjust Seasonings: Taste and adjust the seasonings to your liking.
- Chill Before Serving: Chilling the salad allows the flavors to meld and enhances the overall taste.
- Prevent Browning: To prevent the avocado from browning, press plastic wrap tightly onto the surface of the salad when storing it.
- Customize: Feel free to add other ingredients like chopped nuts, grapes, or dried cranberries for added flavor and texture.
- Use Leftover Chicken: This recipe is an excellent way to use leftover cooked chicken.
Nutritional Information
This Whole30 lunch recipe is that it is low in carbs and high in protein and fat so the macros fit perfectly if you’re on a keto diet.
Nutrition is provided as a courtesy only.
Nutritional info for 1 serving of this Paleo chicken lunch recipe:
- 151 calories
- 1g NET carbs= 2g Total Carbs - 1g Fiber
- 19g protein
- 7g fat
- 1g sugar
Amount Per Serving (1 serving)
- Calories 151 Calories from Fat 63% Daily Value*
- Fat 7g11%
- Saturated Fat 1g5%
- Carbohydrates 2g1%
- Fiber 1g4%
- Sugar 1g1%
- Protein 19g38%
Storage Instructions
Store leftovers in the fridge for up to 1 day. Cover with plastic wrap or store in an airtight container with a lid and refrigerate for 1 hour or up to 3 days. Keep in mind that since there is avocado in this creamy chicken salad recipe, it can start to turn brown quickly so we usually eat it right away or within a few hours on the same day. The lemon juice does help prevent some browning but if that doesn’t bother you, then you can store this keto chicken salad in an airtight container for up to 3 days.
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Salad recipes with mayo should not be frozen due to oil separation resulting in a soggy texture.
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